10 Brain Breaks for Focus
Backed by Research
Movement-first, predictable, cooperative. Aligned to how the ADHD brain actually works.
The 60-Second Physical Reset
Stand up, shake arms, 10 star jumps, sit. The whole thing takes 60 seconds. Use every 25-30 minutes.
Jump, Spin, Shot
Three cues, three actions. Call them in random order. Add fakes. Simple rules = ADHD-accessible.
Clapping One, Two, Three
Chant 1-2-3 with claps. Replace 2 with stomp, 3 with jump, then drop the 1. Working memory exercise in disguise.
Big Bear Breathing
Breathe in for 4 counts lifting arms slowly. Breathe out for 4, lowering with a soft growl. Use AFTER movement, not instead of it.
Walk, Stop, Name, Clap, Jump, Dance
Five cues called in random order. Constant action-switching resets attention before it wanders.
Tour de France Movement Story
Narrate a race, class mimics the cyclist from their chairs. Story thread + movement = ADHD-aligned focus.
Bunny Sniffs Breathing
Three quick sniffs in, one long blow out. Energising rather than calming. Wakes the brain back up.
The Class Record Attempt
Pick anything measurable, time the class as a team. Removes 1-winner anxiety, keeps the urgency.
Burpee Jumping Jack
10 burpees, 10 jumping jacks, done. About 90 seconds. Real cardio = real dopamine.
Set Go
Circle, clap rhythm, pass "set, go, [name]" around. Predictable structure, clear rules, social engagement.